15-Min Full-Body Stretching Routine

PDF pose chart here: www.yogabody.com/full-body-fl...
If you have stiff hamstrings, locked up hips, and/or a rigid spine, and you’re looking for a fast, but effective, solution for full body flexibility, this video is for you.
This 15-minute sequence of poses is very simple and pragmatic. It follows key Science of Stretching principles and uses deep, passive stretches to help change your soft tissues and improve your mobility. However, it is NOT easy and should be used as a post-exercise practice, not a warm-up. Think of it as a supplement to your other activities.
VIDEO CONTENTS
00:00 Flexibility
01:33 Science of Stretching
05:15 Corrective Exercises
05:34 Wall Doll Pose
07:58 Cliffhanger Pose
10:22 Blaster Pose
15:11 Block Noodle Pose
17:49 Lightning Bolt Pose
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If you’re injured or suffering from pain when performing any of these poses, you should see a doctor.
ANATOMY OF STRETCHING
Your myofascial tissues (muscles and fascia) get lots of circulation and have a huge ability to grow, lengthen and transform. However, when you stretch, does it sometimes feel like you're fighting your own muscles? This is called your myotatic reflex or stretch reflex. It happens when the muscle spindles, the stretch-sensing nerves inside your muscles, signal to your spinal cord and cause your muscles to tense up to protect you from stretching too far or too fast.
To combat this, you need to slow down, hold your stretches for longer and use breathing techniques to reduce the myotatic response. In this video we’ll show you how to do both.
BEST PRACTICES
These poses should always be done after a workout, never before. This is stretching with a capital S, meaning it’s very intense and is designed to affect change in your soft tissues. If possible, do it before bed when your body has plenty of time to recover afterwards.
5 POSES WE'LL LEARN
1) Wall Doll
2) Cliffhanger
3) Blaster
4) Block Noodle
5) Lightning Bolt
WANT MORE?
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more kzbin.info_Of...
Got a question? Please post down below.
#Flexibility #StretchingExercisers #Mobility

[@YOGABODY.Official]

Want to skip to the poses? Use the time stamps in the video or DOWNLOAD THE FREE PDF here: www.yogabody.com/full-body-flexibility-youtube/ Hope you find this helpful. Just let me know if you have questions. If you'd like to join me for a challenge or training, please check out my teaching calendar! (www.yogabody.com/calendar). - Lucas @ YOGABODY

[@g-jalil6961]

Why it can't be used as warm up, or can't be done after or before warmup? Can you explain pls? Thank you

[@lovelivelaugh7712]

​@@g-jalil6961Hi- I know I am not who you asked, but I thought I'd pass along the info I just learned. I did his hip opening challenge and Lucas said that because it is a deeper stretch, it can make you prone to injury if going directly into a workout after deep stretching. He said to give your body about 3 hours after deep stretching to adjust to prevent injury.

[@g-jalil6961]

@@lovelivelaugh7712 Thank you so much, for shedding light on this moment. Very useful. Appreciate you initiative, and respectful behavior. Thank you.

[@DP-cz9xi]

What size of block do you need? I've been trying to stretch for a couple of years. I wasn't doing it for two minutes. I'll give this a try.

[@faryalali]

😘😘😘😘😘😘😘😘😘

[@alcikelly2496]

For anyone else coming back to this regularly, he starts the actual stretching routine at 5:18 🥰

[@obz_1018]

Guys let’s get this top comment. Very helpful.

[@wellthissucks112]

Thank you!

[@winstonsmith11]

Tysm

[@carlajp3112]

I used to stretch 30-40 minutes every morning just to feel functional. Never realized I was actually stretching too hard to be able to relax. Thank you so much for this incredibly useful and effective routine! I would love to see a 20 minute routine that includes hips and neck!!

[@eliasnyhuslkken5474]

Me casually sitting on top of 5 books in the middle of my bedroom at 2 AM breathing like a wet noodle😂😂

[@janinabielak5600]

Thank you Lucas for everything you do for us I love watching your videos and you're amazing knowledge

[@MitchyMadness]

Same 😂

[@Ash-nh2pq]

LMAO

[@ILoveBooser]

Right there with you king 😂😂😭

[@AuntyJack123]

😂😂

[@vanessad04]

By far, these are the most effective flexibility exercises I have ever done. After months of pain, dreading having to climb stairs, and feeling really exhausted trying to do any exercise, I have been able to run 5 miles. Not only that, but it felt so much easier and more comfortable than it has ever felt. I have so much more energy now, I never realised that this pain was sapping my energy so much. This should be part of everyone's day. Thank you, Lucas, for posting this, and for explaining everything so well. Life changing!

[@andyoeft]

Lucas. I’ve been doing Yoga for 2 years and nobody mentioned anything about a 2 minute pose hold. Now that I’m doing that I feel the results are a revelation. Thanks so much. You are the Yoda or Yoga.

[@YOGABODY.Official]

Keep going, Andy!

[@Yogaforallworld]

Dear Abdy From where you learn YOGA....? IN yoga every one teach pose ...!

[@Kryptic712]

@@Yogaforallworld yin yoga is still new to the west

[@Vardhman1990]

I have been practicing yoga since a few years. This is surely one of the best explanation of the techniques and the best routine for beginners.

[@flasponge]

This is so amazing, Im seriously in awe of the knowledge, explanation, execution and detail Lucas gives, it is SO awesome to come across a channel that not only shows what stretches/poses to do and why but also most importantly how the stretch interacts with the body as a system. Thank You so much!

[@katieticeful]

So SO appreciate your clear information in the beginning - I don't know why but with almost anything, I can rarely connect or really benefit from something if I don't understand it, understand what's happening, what should be happening, why, etc. So well-rounded (and without droning on), thank you!

[@mellainenewman576]

You are a treasure for the world. Your presentation, knowledge and clear diction is most appreciated. I love how you explain things. You are a gifted teacher. I am 76 years old and still teach a gentle yoga for older people and I take onboard so many of your wonderful suggestions. Where on earth did you you learn so much about our body issues? Please keep on teaching as your advice is pure “gold’’! Mellaine from Australia 🇦🇺🧘🏽‍♀️🙏😊

[@ranaalwakeel756]

Thank you for taking the time to explain the scientific parts and to incorporate them in the stretch. Love this 😍

[@KimClark-1]

I am so glad I found you on KZbin. Your videos have been really, really helpful. Thank you!

[@angelaewart4251]

So happy to have found your channel. Thank you for sharing your knowledge!!!

[@YOGABODY.Official]

Glad it's helpful, Angela!

[@laurie8868]

Amazing. So glad I found you. Thank you for taking the time to clearly explain every pose.

[@mumtazmaher1001]

So much science and practice distilled in a short video. So professional. Thanks a lot.

[@carolinemaynard8283]

This is great Lucas. Thank you. I’ve only recently watched this and immediately added the longer stretch holds and breath work to my practice. Already I’m seeing an improvement in my flexibility in a matter of days. Onwards to the deep forward and pancake fold and more 🤞🏼 😅

[@maxlewis6332]

Thank you so much. That 15 minute stretch was amazing. I do 5 yoga classes a week and this routine will help immensely, when I start my class I will truly be ready. Thanks again I will be following you from now.👍🙏 Max

[@kpollock313]

I am SO glad I found this channel! I am a distance runner (9-17 miles) and for the last 8 months have been dealing with Piriformis Syndrome. I have gained more knowledge and insight into my injury from this channel than I did going to a Sports Medicine doctor and physical therapy. I have found so many great videos that I have no doubt will help me. After one day of discovering Lucas's hip flexor, low back and quad exercises. I already feel like it's making a difference. Thank goodness for the PDFs so I can remember which exercises to do! The Lightning Bolt surprisingly has been one of the best exercises for me! Never realized how tight my quads were. Thank you so much Lucas for sharing your knowledge!

[@YOGABODY.Official]

Hope it helps, Kim!

[@jasongentile7098]

Thank you for this free vid. I have had several injuries from time in the Army (20 plus yrs)....frankly I forgot how to stretch. I have been doing this for two weeks now....almost daily. It helps tremendously....

[@lindajoy23]

Hi Lucas, thank you for the most comprehensive explanation of the why, how and when of stretching I have ever heard. Before Covid lockdowns in Melbourne, Australia I had practiced yoga at a studio and NO ONE ever explained this. I was always fighting my body for flexibility. I have started doing your routine daily and wondered if you have a follow up video of the next stage where we can practice to achieve sarcomerogenisis?

[@virginiazaccheo225]

Love the way you explain the science. I hate to do any stretching or exercise, but I am going to try yours.

[@hichammaatouk7875]

Happy to find this video for free , I found your page on instagram, and hopefully I’ll benefit from this free videos, unfortunately I suffer from knees pain, wrists pain and ( back pain sometimes 😂) , did 15 physio therapy session , 1000 steroid pills pain killer , but I believe that stretching and constantly working out and understanding my body is the best treatment, that’s why I’m here and hopefully I’ll learn from your experience

[@debbiek7193]

Glad I found your channel. Getting my flexibility in good order is a top priority.

[@elizabethasmith4471]

Thank you - incorporating these every day - great after a run, walk, and before bed.

[@YOGABODY.Official]

Keep up the great work! - YOGABODY Team

[@rasera80]

Wow after three sessions I could already remove one pillow from the sitting position (last stretch exercise). Awesome program!

[@joiannefrank402]

WOW. Finished the routine and will do it regularly amd will follow all you teach. THANK YOU SO MUCH

[@KaLiaUniverse]

That was really nice!!! Easy, simple, challenging yet not too difficult to accomplish. It was very relaxing! Thank you for the educational yet grounding stretching routine you’ve created! I didn’t realize how important breathing was during stretching.

[@YOGABODY.Official]

Glad you like the video, Ka Lia! - YOGABODY Team

[@KR-ei2fw]

Outstanding! Wow thank you for all of the science and anatomy lessons.

[@ibearacharmedlife]

Grade A quality explanation and guidance. First stretch out after years of not giving it enough consideration alongside exercise. Body feels noticeably better already. Thanks for the tuition 👊🏼

[@Karlostorres1994]

Glad that I found you, great stretching exercises. I am mind blown 🤯 with this great techniques. Thanks Yoga boy.

[@pijime6596]

You are so knowledgeable, love how you explain. I just subscribed. Thank you so very much, I need these! God bless you! 🌺

[@sophiethompson9801]

It’s great, @YOGABODY. After I watch ur body stretching flexibility tutorial, I become confident that I could earn a flexible body and maintain my good body shape at the same time! That postures are easy to follow and simple, I’ll keep practicing the body stretches like my daily routine. Thank you for sharing. 💖🙆🏼‍♀️

[@Tipperary757]

Really appreciate science + philosophy as well as technique. Thank you!

[@evelynvaldez1526]

Thank you this yoga strength will be helpful for my legs and hips and my back

[@ProdigiousReturn]

This is really good info. You should consider doing one for specifically for martial arts. There’s a resurgence in online interest for stretching geared to that but few are addressing it.

[@elliottdebell7783]

I love this, science and yoga! Exactly what I need, the science backing up is so important for me to take as fact and believe in the benefit. If you started talking about toxins and chakra you would have lost me Instantly. Subbed 👍🏼

[@janapeony8561]

love these stretches,Thank you!

[@thedawneffect]

So THANKFUL to have found your channel~ Love the educational info and great stretching poses! New Sub :)

[@MarincaGheorghe]

Wow ! So clear explanation of the neurological and physical aspects !

[@conureron3792]

Thanks for putting this together!

[@itssurenotme]

That's great, I improved massively in just 2 days. Not only can I touch my toes, but I can also put the whole hand on the floor with knees straight. Works 100%. Will see if also shoulders improve that fast, thank you very much, great content

[@YOGABODY.Official]

Amazing progress! Stretching can have great results, but listen to your body and don't push yourself too hard. - YOGABODY Team

[@loveme2oo]

Woke up this morning feeling absolutely amazing after doing the full 15-minute body stretch the night before.. Thank you for all your work thank you for all your videos thank you thank you thank you ❤❤ I am so grateful my body and my legs was hurting so bad when I walk, I did not understand what was going on but all I knew was that my body was telling me to stretch stretch stretch and I would do these weird stretches as it's if I was holding tension in my body and I didn't understand why I had the urge to want to stretch so much but I knew my legs felt tight when I walk they hurt when I walk they felt like I was carrying tons of weight the stretch routine has helped me out tremendously❤

[@user-ku1ox8hl4r]

My chiropractor told me stretch for 2 minutes for best results. Thank you for confirming!!

[@lawrencekennedy9857]

This looks great, I will start tomorrow and let you know how it goes.

[@GGE415]

One of the best straight forward videos in this topic // knowledgeable about the subject theory too! 🎉🎉

[@kaylakai]

Fantastic, thorough explanation - thank you!!

[@johnhall999]

That was great! So needed routine. !5 mins can change your life. Can't wait to see my improvement. Thank You!!👍👍👍👍👍

[@wynterd4715]

This was great! Thank you so much Lucas!

[@andreasauter4120]

Thanks for these stretches and the good explanations 🤗 Wanted to ask if you have any experience or practice with traumasensitiv yoga and if so, is there a video available? 😊

[@mikcarrillo3527]

You have a friendly, very informative way of stretching.

[@Sagar-Soni]

You are being added to my prrsonal playlist of stretching. You are awesome. One day i might buy your course as well.

[@RLXSOUNDS101]

Yoga is not just an exercise; it's a way of life. It not only helps me stay in shape but also brings inner peace. Who can relate?

[@presamicke]

Inner peace is just a side effect from having a body that works.. :)

[@jsbali]

Lucas is the real deal. His programs have helped me a lot with my flexibility.

[@YOGABODY.Official]

Thank you!!

[@TantangDiri]

I recommend every beginner that has a stiff muscle problem to try this!!! My neck stiff muscle became relax after this holy cow.

[@calumdunn4701]

I’m so tight and inflexible, I’m going to start these stretches hopefully I can start and feel more flexible

[@fitnessrealty]

Thanks bro! I am going to give it a try. I haven't found a routine that has stuck yet. So wish me luck. I liked how you explained everything though.

[@Mainiac59]

Just found this and after one go I already feel better!

[@trochartist]

Perfect👍1year post back surgery, your videos are helpful moving forward. Thanks

[@Valentino016]

These stretches are so good I love doing them

[@almazabraha]

I feel like I am in a University love the way you explain it helped me understand the science of our body,

[@monicahodges6933]

Incredible! Extremely informative and easy to follow.

[@chawkibarakat6016]

Excellent, thorough explanation of each technique.

[@josephcasella1075]

Great video! I’d love to get started stretching, but I am curious about the need to warm up. You don’t mention a warm up in the video and I was wondering if it is really necessary, and if so, which warm ups you’d recommend for these stretches. Thank you!

[@sumrandomguy4860]

I'm a rather stiff Guy but never Had any pain or Other Problems, also never Had an injury or Something, even after 13 years of soccer, so I wanted to prevent such Problems to occur, and wow - it feels really amazing. Like I aged Backwards a couple years. Gonna implement this in my daily Routine

[@Maria-si5ew]

I feel so good after doing these for the 1st time... love the videos, explanations and exercises. Simple yet I can see the results. To see the exercises, skip to minute 5:35. I also love the way you wave and smile at the end :)

[@yogawitherinb]

Brilliant Lucas, thank you. I have shared it with my husband. Hopefully he does it. Keep well.

[@fairyanna]

Be blessed for your teachings. Just one session did more to release my muscles tension than did yoga classes for the last 4 years! I am so grateful 🙏

[@YOGABODY.Official]

Wow, that's amazing to hear! So happy this helped relieve your tension. - YOGABODY Team

[@znsaint]

Incredible program - thank you! I’ve been looking for something grounds you in the fundamentals with a clear connection to the science. Do you recommend this daily, or taking rest day once or twice a week?

[@denise2169]

This approach to yoga makes so much sense! Thanks!

[@nitraale13]

Great video! Appreciate the walk through at the beginning (and those who doesn't want to, can always skip). I enjoyed the follow-along type of video, instead of just saying these exercises you do for 2 minutes, b/c these types I always mean to do, but never actually do. I will be coming back a few times a week for this deep stretching!

[@YOGABODY.Official]

Appreciate your feedback! Consistency is key with stretching. - YOGABODY Team

[@TwoBros_cz]

Super stretching on end of workout🔥

[@surfergirl30]

Wow!! That was amazing! I am a 57yo show jumper so quiet active but notice my flexibility is starting to decrease and have been actively looking for good classes! I think I have found a home👊👊❤❤

[@nicolelaurin9906]

Ton message est très motivant. J'en suis là aussi dans ma démarche. Je trouve aussi qu'on banalise et rend la consommation d'alcool trop cool à la télé. Merci pour ton partage 🙏

[@shaggybg]

Wow, thank you for re-iterating through the principles (relax the muscles, breath in through nose 4 sec, breathe out through mouth 8 sec, stretch for at least 2 minutes) and theory part throughout the exercises! The idea to give 7 out of 10 intensity (be a challenge, but still to be able to talk normally :D ) is great to be shared. Using full range of motion in everyday life (e.g. stretch up arms, squat down fully) is really essential, and builds the habit to do the movement properly. I see this in almost every video, so it's time to do it 100%, if I'm not already doing it. I was looking for such a stretching routine, and I will incorporate this one for several weeks to see how it will go for me. :) (I'd try the lightning bolt without support below my glutes - it would be much more convenient. :D )

[@YOGABODY.Official]

Hope it helps!

[@drjitendratanna8713]

So what's your experience after few weeks.?

[@shaggybg]

@@drjitendratanna8713 Thank you for asking. :) I get accustomed to the principle about breathing. I use it in other stretching activities, especially ones that are difficult for me. I still need time to progress, although I feel comfortable longer time within those 2 minutes. I shall increase them soon to 2.5. :)

[@tyhigby4345]

Thank you for this video!! 🙏🏽

[@margiesundlof9741]

So glad to have found your channel!

[@suzychristensen8977]

Thank you for the science explanation!

[@plastereruk]

Hi. This video as been a revelation to me. I had an accident a couple of years ago, which left me with a weak left shoulder. The range of motion was limited towards my good shoulder. After doing this routine for a couple of weeks the shoulder is moving much more freely. Thanks for sharing your wisdom.

[@maryellenbarden6289]

I am so glad I found you! I love your explanations and am now stalking you on KZbin :) Thank you so much for sharing

[@YOGABODY.Official]

Thanks for watching, Mary!

[@justnow5809]

Love this video, very helpful, thank you...

[@ryanfox6260]

Very , very effective routine. Essentially cured my upper back pain as I'm now standing in a better position. How often do you reommcend this routine?

[@sylviamb2504]

Goodness my shoulders are so dang tight! My issue is my left shoulder socket area; I tend to sleep on that or on it a lot! Very hard for me not to as I try and end up on that arm again and again! Even doing downward facing dog has become a bit uncomfortable for me! But I am also doing strength training besides yoga so I am also being mindful of these as well! Thank you so much for sharing these!

[@PureAdirondacks]

Hi Lucas - Great work on all the videos! I've been enjoying them to get into better stretching routines. For the stool you use, about how tall is that? Just trying to get an idea so I can find something around the house to use that's a similiar height. -Evan

[@HEaD-Impact]

Hi, looks like yummie stretching. One question, the cliffhanger. I had knee surgery and since my hormones are annoying ;) i became super stiff in my knee ligaments. Sitting as low as you do with this clifhanger is gonna hurt a lot. What modifications do you recommend? 🌸🙏🏼🌸

[@NoUseForAName06]

I love that you this is truly a routine for beginners. I am actually not the most inflexible guy, I can squat for a couple of minutes with my feet flat on the floor, I can almost touch the floor with my palms while standing, yet many of the "beginner" videos I have seen here on KZbin are too hard for me. This makes me a little angry. It feels like these videos are not actually meant to help newbies but rather to show of the cool stuff the channel host can do. This does more damage than good. If I was a beginner looking for guidance, these videos would do nothing but make me feel like this whole stretching thing isn't for me after all. That's a shame and I am glad that you keep it simple with this one.

[@YOGABODY.Official]

Glad it's helpful!

[@nicoleklink3254]

Thank you very much. It's great 🙏

[@arice1221]

Thank you Lucas, you’re the 💣!! 😊

[@patrickoloughlin3111]

Should I warm up my muscles before doing these stretches? Like do some light cardio or sit-ups/air squats to get blood flowing or can I just start then cold.

[@RobinGeorgesextremeacrobatics]

Hello, I have read a lot of time that stretching should be done one warm muscles. Could you explain why it's ok to do it on cold muscle without warm up ?

[@joseabad2552]

Thanks for sharing have a terrific day ❤

[@mcatneur]

Thank you from France! It’s been a long time since I was looking for a pertinante routine. The scientific explanations are great too, it helps me a lot

[@YOGABODY.Official]

Glad you liked the video, Baji! -YOGABODY Team

[@petermak3890]

Excellent. Thanks very much.

[@jalepenopizza]

I do either the SoS or hip opening challenge at night, but I find this video to be a helpful stretch routine for me after playing pickleball. Thanks for posting!

[@danielepetrucci5274]

Thanks. Great stretching. Moreover I've learnt what "wiggle" means!!

[@gregv1776]

Do you have a sequence or series of 15 minute stretches for the whole body? I've started doing this as night and it feels great, but would love something from you on other stretches/routines.

[@Wild1Banana]

I have watched your videos and have been looking for cutting edge proven chronic back pain stretches for my spinal stenosis pain and really find your method interesting. I twist my back constantly all day long driving a forklift sitting down all day and it cause serious weak core muscle issues. I am trying to find a few stretches that I can at work that are effective and do not involve laying down to perform.

[@YOGABODY.Official]

Hello Norman - key thing is do not push through pain, be consistent and patient, 15 min daily, long term.

[@YogiBethC]

Enjoyed this practice - it definitely felt like yin yoga to me, and I love yin.

[@YogiBethC]

I just have to remember that the stretching doesn't start until 5:18 ;)

[@Clariselol]

this video helps me alot. I can get really stiff from sitting alot. These open me up

[@YOGABODY.Official]

Thank you so much! Really happy you found the info helpful. - YOGABODY Team

[@deniseladyhawke8379]

I love this guy. Lucas I’ve been binge watching you for an hour. Where have you been? I just found you, tonight When searching for Vegas nerve, look where I am out now. That’s crazy. You’re amazing.❤🎉❤🎉❤🎉

[@YOGABODY.Official]

Thanks Denise!

[@eshaan2208]

As more and more spent time on sitting due to office work….. Back is definitely going to hurt,,, since bone are supported by muscle so it’s defined to strength the muscle to reduce load on the bone specially back bone joints… Highly appreciated if demonstrated how to strength the back muscles specially ql muscles near to L1 -L5 and S joints

[@rhondaurb]

I wonder where Lucas got all his science knowledge. This is very impressive and way more than you would expect from a yoga teacher